Wednesday, October 31, 2012
Class:
All
Workout Name:
Super Annie
Description:
50-40-30-20-10
DUs
Situps
With 200 m run and 10 DB snatches after each rounds excluding the last.
DUs
Situps
With 200 m run and 10 DB snatches after each rounds excluding the last.
Performed by 1 athlete
Podium
Male RX:
13:56
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, October 30, 2012
Class:
All
Workout Name:
None
Description:
20 min to find a 1RM back squat
WOD
3 RFT
10 dead lifts, 275 lb
50 double unders
Then
3 max effort sets pullups
WOD
3 RFT
10 dead lifts, 275 lb
50 double unders
Then
3 max effort sets pullups
Performed by 2 athletes
Podium
Male RX:
5:18
Female RX:
3:00
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
3 sets ME pullups
ME = max effort
Post your total reps, break down the sets in notes.
ME = max effort
Post your total reps, break down the sets in notes.
Performed by 1 athlete
Podium
Male RX:
86 reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, October 26, 2012
Class:
All
Workout Name:
None
Description:
4 RFT:
5 power cleans, 135 lb
10 pullups
15 situps
20 double unders
5 power cleans, 135 lb
10 pullups
15 situps
20 double unders
Performed by 1 athlete
Podium
Male RX:
11:30
Female RX:
Male Scaled:
Female Scaled:
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Thursday, October 25, 2012
Class:
All
Workout Name:
H-town's 10-22-12 workout
Description:
30 bar MU for time
Wod
10 dead lifts 185 lb
15 burpees
20 double unders
Rest 1 min between rounds
Wod
10 dead lifts 185 lb
15 burpees
20 double unders
Rest 1 min between rounds
Performed by 1 athlete
Podium
Male RX:
9:53
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, October 24, 2012
Class:
All
Warmup:
On your own
Workout Name:
None
Description:
Teams of 2!
1.5 mile run
100 burpees
While 1 person runs, the other does burpees
Then
100 situps, 1 person works at a time
100 SDHP (55 lb/35 lb), 1 person works at a time
1.5 mile run
100 burpees
While 1 person runs, the other does burpees
Then
100 situps, 1 person works at a time
100 SDHP (55 lb/35 lb), 1 person works at a time
Performed by 1 athlete
Podium
Male RX:
17:00
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, October 23, 2012
Class:
All
Workout Name:
CrossFit.com 121020
Description:
1000 meter Row
Rest 4 minutes
Dumbell "Tabata" Thrusters
(8 sets 20s on 10s off)
post row time, your tabata rep scheme and weight used
Rest 4 minutes
Dumbell "Tabata" Thrusters
(8 sets 20s on 10s off)
post row time, your tabata rep scheme and weight used
Performed by 1 athlete
Podium
Male RX:
3:36
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
2 person team workout
60 power cleans (155m/45f)
90 wall balls (20m/14f)
90 Toes to Bar
Alternate PC's and Wall Balls between the partners, let max set of wall balls determines the switch. Accumulate 60 PC's and 90 Wall Balls together. Then do T2B, 1 person works at a time.
60 power cleans (155m/45f)
90 wall balls (20m/14f)
90 Toes to Bar
Alternate PC's and Wall Balls between the partners, let max set of wall balls determines the switch. Accumulate 60 PC's and 90 Wall Balls together. Then do T2B, 1 person works at a time.
Performed by 1 athlete
Podium
Male RX:
9:47
Female RX:
Male Scaled:
Female Scaled:
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Monday, October 22, 2012
Class:
All
Workout Name:
None
Description:
3 RFT:
10 one-armed dumbbell snatch
20 pushups
30 situps
40 goblet standing lunges, same dumbbell weight
10 one-armed dumbbell snatch
20 pushups
30 situps
40 goblet standing lunges, same dumbbell weight
Comments:
post time and dumbbell weight used
Performed by 1 athlete
Podium
Male RX:
14:05
Female RX:
Male Scaled:
Female Scaled:
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Sunday, October 21, 2012
Class:
All
Workout Name:
Main site wod 120612
Description:
Strength
Bench press (BP) 3x5
WOD
Run 1 mi
150 double unders (DU)
50 burpees
Run 1/2 mi
100 DU
35 burpees
Run 1/4 mi
50 DU
20 burpees
Bench press (BP) 3x5
WOD
Run 1 mi
150 double unders (DU)
50 burpees
Run 1/2 mi
100 DU
35 burpees
Run 1/4 mi
50 DU
20 burpees
Performed by 1 athlete
Podium
Male RX:
27:05
Female RX:
Male Scaled:
Female Scaled:
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Thursday, October 18, 2012
Class:
All
Warmup:
400 m run
Workout Name:
None
Description:
Strength 3x10 BS, 135 lb
WOD
20 min AMRAP
250 m row
20 pushups
15 situps
WOD
20 min AMRAP
250 m row
20 pushups
15 situps
Performed by 2 athletes
Podium
Male RX:
9+100reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, October 17, 2012
Class:
All
Warmup:
2x
5 pullup
10 pushup
15 squat
20 KBS, 35 lb
5 pullup
10 pushup
15 squat
20 KBS, 35 lb
Workout Name:
Main Site WOD 111218
Description:
Strength
5x3 Back Squat
WOD
3 RFT
1000 m row
800 m run
5x3 Back Squat
WOD
3 RFT
1000 m row
800 m run
Performed by 1 athlete
Podium
Male RX:
24:44
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, October 16, 2012
Class:
All
Warmup:
400 m run
Workout Name:
None
Description:
3x15 decline situp with 12 lb ball
5 strict pullups after each set
5 RFT
10 Wall Balls
15 HRPU
10 KBS, 2 pood
5 strict pullups after each set
5 RFT
10 Wall Balls
15 HRPU
10 KBS, 2 pood
Performed by 4 athletes
Podium
Male RX:
8:24
Female RX:
Male Scaled:
9:50
Female Scaled:
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Monday, October 15, 2012
Class:
All
Warmup:
400 m run
2x 5 MU, 10 Pushups, 10 squats, Samson stretch
2x 5 MU, 10 Pushups, 10 squats, Samson stretch
Workout Name:
CF Main Site WOD 120521
Description:
Strength
OH Press 5-5-3-3-1-1
WOD
500 m row
Body Weight BP, 30 reps
1000 m row
Body Weight BP, 20 reps
2000m row
Body Weight BP, 10 reps
OH Press 5-5-3-3-1-1
WOD
500 m row
Body Weight BP, 30 reps
1000 m row
Body Weight BP, 20 reps
2000m row
Body Weight BP, 10 reps
Cooldown:
50 lb KB side to side, legs up, 70 reps
Performed by 2 athletes
Podium
Male RX:
23:35
Female RX:
25:00
Male Scaled:
Female Scaled:
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Thursday, October 11, 2012
Class:
All
Warmup:
Row 500 m
2x
5 bar MU
10 pushups
10 squats
Samson stretch
2x
5 bar MU
10 pushups
10 squats
Samson stretch
Workout Name:
None
Description:
Strength
Push Press 5x3
ME L-sit practice 4 sets
WOD
3 RFT
1 track lap walking lunges (1/10 mi)
25 KBS, 1.5 pood
20 KB Snatch
Push Press 5x3
ME L-sit practice 4 sets
WOD
3 RFT
1 track lap walking lunges (1/10 mi)
25 KBS, 1.5 pood
20 KB Snatch
Cooldown:
10 T2B EMOM, 7 min
1 bar MU every 30 sec, 6 sets
3x10 oblique lifts, each side, unweighted
1 bar MU every 30 sec, 6 sets
3x10 oblique lifts, each side, unweighted
Performed by 1 athlete
Podium
Male RX:
26:00
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Welcome statement
Description:
Dear Member,
Thanks for your interest in Holland Fitness! We at Holland Fitness strongly advocate the importance of health and fitness, keeping the members' best interests in mind. We know you will enjoy your time here. You will make new friends, learn about nutrition, and improve your mental and physical strength. The program offers all these opportunities. If you embrace this program, your life will change. Ask any member. You will not regret undertaking the challenges we present you. Whatever your goal may be, the results will be rewarding. Thank you again and we look forward to seeing you in the gym!
Sincerely,
David Holland
Thanks for your interest in Holland Fitness! We at Holland Fitness strongly advocate the importance of health and fitness, keeping the members' best interests in mind. We know you will enjoy your time here. You will make new friends, learn about nutrition, and improve your mental and physical strength. The program offers all these opportunities. If you embrace this program, your life will change. Ask any member. You will not regret undertaking the challenges we present you. Whatever your goal may be, the results will be rewarding. Thank you again and we look forward to seeing you in the gym!
Sincerely,
David Holland
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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